Do you find yourself a little SAD this time of year? If so, you’re not alone. An estimated 35 million Americans suffer from symptoms of Seasonal Affective Disorder (SAD) or a milder version of winter blues. The incidence of SAD rises with rising latitude. While under 2 percent of Floridians seem to suffer, almost 10 percent of the New Hampshire population is affected. Some surveys indicate about half of all people in the northern United States feel worse in the winter, and one in four have at least mild SAD.

So, why should winter make us sad? Researchers began examining this question and what they found is that beginning in late fall, people affected by seasonal changes will notice a drop in their mood, will tend to overeat and gain weight, will feel more lethargic, and will sleep more than their norm.

By spring, symptoms miraculously vanish. These changes, researchers believe, are linked to changes in brain chemistry, caused part by light deprivation. Most research has focused on the neurotransmitters serotonin and melatonin. Serotonin has been referred to as the feel good chemical. In fact, many prescription drugs used to treat chronic depression, including Prozac, act to increase serotonin in the brain. During winter, serotonin levels drop in the hypothalamus, the part of the brain regulating sleep and appetite--even people who do not have symptoms of SAD.

While serotonin is the feel good day-time chemical, melatonin, which is made from serotonin, is its night-time counterpart. Melatonin is released in response to diminishing light and is largely responsible for setting our internal clock (circadian rhythm). For most people, melatonin production begins with the setting sun, and peaks during the middle of the night. In the morning, as light strikes the eyes, melatonin is broken down, and serotonin production picks up again.

How does what we eat affect serotonin levels? Serotonin is manufactured in the body from tryptophan. Tryptophan is a building block of protein (amino acid). One would think by simply eating more protein, and thereby more tryptophan, serotonin levels would increase. In fact, the opposite is true. Tryptophan must first get beyond the blood-brain barrier in the brain to increase serotonin levels in the brain. When other amino acids or proteins are present, such as after a high protein meal, they compete with tryptophan.

Tryptophan is an essential amino acid and can be used several ways. With the help of vitamin B6, it can be converted into niacin. (Most people get about half the niacin they need this way.) And with the help of both vitamins B6 and C, it can be converted into serotonin.

Research has shown that meals high in carbohydrates are more likely to increase levels of serotonin in the brain than are meals high in protein. How can people affected by the changing seasons apply this information?

First to enhance brain serotonin levels, try eating snacks high in complex carbohydrates. Many people’s main craving is for high sugar and fat sweets. Try to avoid this urge; instead choose snacks and meals that include foods high in complex carbohydrates such as oats, whole grains, popcorn, pasta, carrots, and other starchy vegetables.

In addition, reduced serotonin levels in the hypothalamus, which is in the brain, have shown a strong link to increased appetite and overeating in both humans and animals.

Second, incorporate a daily noon-hour walk outdoors. Exercise and sunlight both help regulate serotonin and melatonin balance. Even on cloudy days, natural light has a beneficial effect, as does working by a window when indoors.

Finally, if symptoms of depressed moods persist or are disruptive to activities of daily life, seek the help of a professional. Depression is a medical condition, treatable with the help of a qualified health care provider.

Here are some other complex carbohydrate foods which substitute well at the evening hour snack attack:

Whole grain pretzels

Garbanzo bean dip and pita bread

Hummus dip with whole grain crackers

Popcorn (air popped with parmesan cheese)

Dry whole grain cereal/pretzel mix

Whole wheat bread toasted with peanut butter or yogurt spread

No calorie hot and cold beverages or water

Black Bean Hummus Dip

Ingredients:

1 (16-ounce) can black beans, rinsed and drained

1 (16-ounce) can Great Northern or Navy beans, rinsed and drained

1 clove garlic, minced

1 teaspoon ground cumin

2 tablespoons tahini (tahini is a sesame seed paste, available at natural food stores and some supermarkets.)

1 tablespoon lemon juice

4 tablespoons olive oil

Pepper to taste

Chopped fresh cilantro, for garnish

Preparation: Place black beans, Great Northern or Navy beans, garlic, cumin, tahini, lemon juice and olive oil in food processor bowl; blend together well. Season to taste with salt and pepper; cover and chill. Garnish with cilantro and serve with crudit�s and crackers.

Compliments of the Idaho Bean Commission

About the Author

Mary R. Ehret, M.S., R.D., L.D.N., is with Penn State Cooperative Extension, Luzerne County, 16 Luzerne Ave., West Pittston, Pa., 18643. (570) 825-1701/602-0600. Fax (570) 825-1709. mre2@psu.edu.

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